At-Home Workout 23

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22 May 2020

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Dynamic Warm-up (5-10 minutes) -Hill Sprints - 8 reps of 10 yds, 6 reps of 20 yds Lower Body: 4 rounds -Stair Step-ups w/wt Forward 2x, Lateral 1ea -Depth Drop to Vertical Jump 5 reps -Posterior Chain Plank 30 seconds Upper Body: EMOM (Every Minute On the Minute 💪) 12 minutes!!! -Pushups x10 reps, then Band Spread-a-parts OR Bent over Fly’s x10 reps, starting at the top of each minute for 12 minutes 👊 -Standing Biceps Curls (Band/Cans/DB’s) 4 sets of 12 reps -Triceps Kickbacks w/Wt. 4 sets of 15-20 reps

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